Pandemic life has led to an uptick in work from home set ups that are less than ideal ergonomically, coupled with increased stress and more time in front of our devices. So it doesn’t come as a surprise to me that so many people are experiencing new pains and strains in their wrists, arms and shoulders lately. I have been seeing a rise in overuse injuries and tendinitis and wanted to share a few insights, care tips and how massage alleviates some of this pain.
Typically characterized as an overuse injury, caused by repetitive strain without adequate time for recovery and healing. When larger muscles become too tense and less resilient or they become exhausted, tendons take over and work harder to stabilize and sustain our movements. However, tendons are less resilient than muscles and can become inflamed from overuse, they may swell or become injured, leading to joint pain, and stiffness.
In acute tendonitis compression and cold packs may be used to reduce swelling and pain. Rest becomes critically important to the recovery of overused tendons. This is why your doctor may recommend wrist braces, compression bandages, and changes to your work set up or taking a break from the ways you are using your body.
Physical Therapy Exercises
A physical therapist can assess and a physiotherapist can help guide your recovery and strengthen key areas with exercises for healthier movement, and give you tips for reducing the strain on tendons. The physio will have some ideas for how to increase range of motion, reducing pain and inflammation in your hands, wrists, and shoulders.
Can lessen pain, assist with increasing circulation to the affected areas, promote mobility and greater range of motion, while reducing muscle tension. Massage therapy can be an effective approach for recovery and prevention of repetitive strain injuries like tendonitis.
Ask your massage therapist, physiotherapist or doctor for further information about how to prevent and recover from tendinitis. It is not a pain that one needs to live with, there are options and solution. If you suspect tendonitis is developing in your wrists, forearms or shoulders, or you’ve noticed the onset of some new pains and or inflammation in or near key joints, it may be time to have a doctor or physiotherapist assess the health of your tendons, check for inflammation and adjust some of the ways you are using your hands, wrists and arms in your work and leisure life.